The Power Of Habit Forming And The Science Behind It

Research suggests that the average person may spend roughly half their day on autopilot. This can mean moving from one task to another without giving much thought to your actions. With so much of our time devoted to automated behaviors, it may be important to ensure that our behaviors and habits are constructive, not destructive. Bad habits can have a way of negatively impacting all parts of our lives, including our physical, mental, and emotional health. On the other hand, good habits can support our well-being and help us achieve the goals we’ve set for ourselves. Habit stacking, SMART goals, tracking your progress, and starting small can help you implement new habits. If you need help forming healthy habits, you may consider turning to an accountability partner or working with an online or in-person therapist who can guide you in the right direction. 

What are habits?

Consider the first thing you do when you walk into a dark room. For most of us, the immediate response is to turn on the light. We may do it without even thinking. That mindless sort of response can be seen as a habit. 

Habits can be defined as routines we perform regularly. In general, we don’t have to give them a great deal of thought. Instead, they tend to be an effortless and reliable part of our day.

The habit loop

James Clear, author of Atomic Habits, explains the process of building a habit as the habit loop. According to Clear, the habit loop generally includes the cue, craving, response, and reward. Together, these steps can create a neurological feedback loop. 

The first step is usually the cue, which can refer to how the habit is triggered. Habit cues can include time, location, preceding event, emotional state, and other people. If you want to form a new habit, the key to a successful cue may be choosing a trigger that’s both specific and immediately actionable. 

The second part of the habit loop is typically the craving. The craving can be exactly as it sounds: It’s generally the motivation behind each habit. We might not necessarily want to perform a certain action, but we may want to enjoy its effects. For example, you may not want to start the coffee maker every morning, but you likely crave the caffeine boost you get after a few sips. 

The third stage of the habit loop is normally the response. Once a cue occurs and you have a craving, you may choose how to respond. Habits tend to be built when these responses become automatic. For instance, if your cue is hearing your phone vibrate, and the craving is the desire to know what message you received, then the response is likely to pick up your phone and check your screen. It may be something you do without a second thought. 

Finally, the habit loop typically ends with the reward. Once you respond to the cue and satisfy your craving, you may be rewarded with the result that you want. Over time, the habit may become cemented in your daily routine. 

Habit formation and mental health

The mind and body tend to be deeply connected. This has generally been well-documented in how stress impacts our health. For instance, vaccines tend to be less effective in people who are experiencing stress, and high levels of stress can cause wounds to heal more slowly. 

Relationship between healthy habit formation and mental health

This mind-body connection can create a symbiotic relationship between our physical health and emotional health. Healthy physical habits may improve the state of our mental health, and strong mental health can make it easier to form healthy habits.

The link between formed unhealthy habits and mental health conditions

How breaking bad habits can improve mental health

Because of the connection between our physical and mental health, breaking bad habits can be a catalyst for improved emotional health. Not only may you be removing unhealthy habits from your life, but you’ll likely replace them with more constructive habits. For example, if you tend to drink excessively when you’re out with friends, you may notice that this choice results in poor mental health in the days that follow. Next time, you might choose to have one drink and then switch to water. This lifestyle change can prevent alcohol from negatively impacting your mental health while also improving your hydration. 

Five strategies to form healthy habits

Knowing how to create healthy habits may be half the battle when it comes to habit forming. Consider which strategies would best motivate you in your quest toward better habits. 

1. Start small 

In her book The Lazy Genius Way, Kendra Adachi talks about starting small to build healthy habits. The author wanted to start practicing yoga but knew herself well enough to recognize that this was a lofty goal. Thus, she began by challenging herself to do one downward dog pose each day. With time, this pose turned into a 30-second routine, and she was able to build on this one small habit to eventually practice yoga daily. 

The bigger a goal you set for yourself, the more commitment it may take to reach that goal. Life can quickly get in the way, derail your plans, and leave you perceiving that you haven’t achieved anything. So, you may want to start small with your healthy habits. If you want to eat healthier, for example, try packing one extra piece of fruit for work each day. If you want to use your phone less, you could wait two extra minutes before picking it up in the morning. As you reach each small goal, consider setting a slightly bigger one for yourself, slowly moving toward where you want to be. 

2. Use SMART goals in habit forming

When setting goals for healthy habits, it might help to be as specific as possible. This is where SMART goals can come into play. SMART goals are generally Specific, Measurable, Attainable, Relevant, and Time-bound. 

For example, saying you plan on exercising more might be considered a vague goal since it doesn’t give you any direction about what steps you need to take. Instead, you might set a SMART goal to walk for 10 minutes during your lunch break every day for the next month. 

3. Track your progress

Tracking your progress doesn’t necessarily require expensive apps or detailed spreadsheets. It may be enough to create a note on your phone where you jot down how you’re doing with your healthy habits. You could document your progress on a weekly basis, reflecting on successes and challenges with each new habit. If you want to do more to fight climate change, for instance, you might record how much you drove each week. Then, you could challenge yourself to drive a little less in the following week. 

4. Try habit stacking

To build new habits, try pairing the desired behavior with actions that are already part of your everyday life. For example, instead of scrolling through your phone while your coffee brews, try using that time to unload the dishwasher so you start the day off with an empty dishwasher. As soon as you put away your groceries, consider washing and prepping your produce for the week, so you have some quick and healthy snack options. Habit stacking can make it easier to remember new habits until they become part of your daily routine. 

5. Be consistent and patient in developing a new habit

You may be wondering how long it takes to develop a new habit. It can vary greatly, and it can depend on your personality, willpower, and motivation. Some habits, especially those that are pleasurable, may be easier to establish than habits that are less inherently interesting. 

Challenges of habit formation

Changing your habits can be challenging. Unrealistic expectations about what progress should look like can cause you to throw in the towel and return to your old habits. One way to remedy this challenge may be to work side-by-side with a licensed mental health professional who can give you feedback about the progress you’re making. 

Benefits of online therapy

Seeing a therapist in person once a week might not provide enough encouragement and accountability to remain committed to your plan. With online therapy platforms such as BetterHelp, you can communicate with your therapist throughout the week via online messaging. Your therapist will generally respond to you when they’re able. Sometimes, a short message of encouragement might be all it takes to stay the course. 

Effectiveness of online therapy

In addition, research has shown that online therapy can be effective in treating a wide range of mental health conditions and challenges. Symptoms of conditions like depression, anxiety, and others can impair your ability to form new habits. Conversely, improved mental health may contribute to successful habit formation, and online therapy can help you achieve your goals and develop new habits by enhancing your mental well-being.